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  • Work Out Plan

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    George King
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    The document outlines a 7 week workout program with 4 different workouts (A, B, C, D) each focusing on different exercises. Workout A focuses on chest, back, shoulders and legs with dumbbell bench presses, overhead presses, pull ups, farmers walks and carries. Workout B focuses on deadlifts, squats, chest presses, hammer curls and close grip bench presses. Workout C includes band exercises focusing on the chest, back, shoulders, triceps and legs. Workout D focuses on dumbbell bench presses, squats, pull ups, overhead presses and cable push downs. Each week alternates between the different workouts to target all muscle groups over the

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    The document outlines a 7 week workout program with 4 different workouts (A, B, C, D) each focusing on different exercises. Workout A focuses on chest, back, shoulders and legs with dumbbell bench presses, overhead presses, pull ups, farmers walks and carries. Workout B focuses on deadlifts, squats, chest presses, hammer curls and close grip bench presses. Workout C includes band exercises focusing on the chest, back, shoulders, triceps and legs. Workout D focuses on dumbbell bench presses, squats, pull ups, overhead presses and cable push downs. Each week alternates between the different workouts to target all muscle groups over the

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    9 views4 pages

    Work Out Plan

    Uploaded by

    George King
    The document outlines a 7 week workout program with 4 different workouts (A, B, C, D) each focusing on different exercises. Workout A focuses on chest, back, shoulders and legs with dumbbell bench presses, overhead presses, pull ups, farmers walks and carries. Workout B focuses on deadlifts, squats, chest presses, hammer curls and close grip bench presses. Workout C includes band exercises focusing on the chest, back, shoulders, triceps and legs. Workout D focuses on dumbbell bench presses, squats, pull ups, overhead presses and cable push downs. Each week alternates between the different workouts to target all muscle groups over the

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    A- STRENGTH Exercise Sets Reps RPE AMRAP

    Dumbbell BP. 5 3 -
    Overhead P. 4 3 -
    Pull Ups 3 5 -
    Farmers Walk 3Rounds . -
    Carries 3Rounds . -

    Band Standing 2 1 minute


    Band Standing 2 1 minute

    C- Assistance Exercise Sets Reps RPE AMRAP

    Chest Band Pu 4 15 -
    Squat band 4 15 -
    Rows 3 10 -
    Band Overhea 4 20 -
    Light Farmers 3. -
    Band Tricep 6 20 -

    Push DownABS 3 15
    Leg fliiews abs 3 15
    B- Strength Exercise Sets Reps RPE AMRAP

    Deadlift 4 3 -
    Squat 4 6 -
    Chest P. 3 3 -
    Overhead P. 3 3 -
    Hammer Curl 3 6 -
    Close Grip B. 3 5 -

    AB ROLLS 3 15
    Ab raises 3 15

    D - Strength Exercise Sets Reps RPE

    Dumbbell Benc 4 2
    Squat 4 5
    Pull ups 3 5
    Overhead Pres 3 5
    Heavy Negativ 4 5
    Cable Push Do 6 6

    Farmers Walk 2 rounds


    Carries 2 rounds
    TOTAL VOLUME
    Exercise
    Chest
    Back
    Shoulders
    Legs

    AMRAP

    -
    -
    - Week Work Out
    - 1 ABCD
    - 2 CBDA
    - 3 BADC
    4 DCAB
    5 ADBA
    6 CABD
    7 ABDC
    OTAL VOLUME
    V
    15
    11
    12
    10

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